5/10

Unrated – Level 2

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Warm-up

3 rds

:30 plank

100m row

10 dB press

Mobility

Thread the needle

Strength

Push Press (1 rm in 8 minutes )

Metcon

Metcon (Time)

100’ bear crawl

40 wall balls

30 v ups

20 step ups

10 devils press

100’ bear crawl